🔥 2026 HALF DISTANCE TRIATHLON MAINE - BEGINNER PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 HALF DISTANCE TRIATHLON MAINE - BEGINNER PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Half Distance Triathlon Maine – 36-Week Beginner Training Plan
This 36-week beginner Half Distance Triathlon training plan is designed specifically to help you navigate the event’s fast river swim, hilly bike terrain, and rolling run with confidence, efficiency, and resilience.
🏊 Swim Course Preparation:
The course begins with a point-to-point swim aided by a strong river current. With average water temperatures around 69°F (21°C), the conditions support fast swim times—but they also require open-water skills and current adaptation. This plan includes:
✔️ Progressive swim sessions and open-water simulation
✔️ Technique-focused drills with instructional videos
✔️ Gradual build-up of endurance and pacing strategy
🚴 Bike Course Preparation:
Spanning 56 miles through the scenic Kennebec River Valley, the bike leg combines over 3,000 feet of climbing with fast descents on smooth, well-maintained roads. To meet this challenge, you’ll train with:
✔️ Structured rides based on heart rate and perceived effort
✔️ Anaerobic intervals to develop climbing strength
🏃 Run Course Preparation:
The single-loop run follows gently rolling terrain alongside the river, passing through Hallowell and Augusta. With average race-day temperatures near 75°F (24°C), pacing and hydration are key. This plan integrates:
✔️ Progressive run/walk sessions with terrain-specific workouts
✔️ Brick sessions to simulate bike-to-run transitions
✔️ Hydration and fueling strategies for race-day conditions
💪 Beginner-Friendly Progression:
This plan begins with a 12-week foundation phase focusing on building aerobic base, strength, and technical skills—no prior race experience required. It then transitions into a 24-week Half Distance Triathlon-specific phase, gradually increasing volume from 7 to 12 hours per week. All sessions are scalable and guided by Rate of Perceived Exertion or heart rate, minimizing injury risk while promoting consistent gains.
📩 Personalized Support Included:
Each athlete receives email-based coaching guidance—ensuring you stay on track, adjust to life’s demands, and train smarter.
✅ Build fitness specific to Maine’s river swim, climbs, and rolling terrain
✅ Reduce injury risk with targeted strength and mobility sessions
✅ Gain race-day confidence with progressive, structured training
Train smart. Race ready. Start your Half Distance Triathlon Maine journey today with a plan designed for your success—backed by expert coaching support every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:20:00 | 01:15:00 |
|
Bike
x3
|
02:27:00 | 02:30:00 |
|
Run
x3
|
01:46:00 | 01:40:00 |
|
Strength
x2
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:20:00 | 01:15:00 | |
|
|
02:27:00 | 02:30:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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